Tips for Safe Cycling
This week, people across the country will be tossing their car keys aside, and opting to hit the road via their bicycle. In honor of National Bike to Work Week, May 13 – 17, the therapists at ATI salute the health benefits of bike riding and share tips to help avoid pain and injuries.
“Cycling is a great activity and a healthy way to travel, benefitting your heart, muscles and metabolism,” says Brad Isaac, regional director with ATI Physical Therapy in Hilliard, Ohio. Brad also says cycling is a great activity for those with joint conditions. “Personally, I enjoy it more than running because of the low impact it has on my knees. After an ACL injury in college, I have found it to be a better option for distance exercise without residual knee pain.”
Brad shares these tips to help to improve your performance, safety, and comfort so you can keep on pedaling!
- Always wear a properly sized helmet: They are 90 % effective in preventing brain injuries.
- Make sure the bike fits your frame: You should have 1 – 2 inches of clearance between your groin and the top of your bike. Handlebars should be one-inch lower than the top of your seat.
- Have the Right Seat: It can be the difference between an enjoyable or unpleasant ride. A wider, gel pad is usually more comfortable for women. Seat height should allow for the knee to slightly bend at the bottom of each rotation.
- Dress Appropriately: Wear sleek cycling shorts or pants with padding for more enjoyable rides. At dusk or early morning, wear bright clothing that is easily seen by drivers.
- Be Traffic Savvy: Ride in lanes with cars and not to the side, where you are less visible. Move to the side if cars need to pass. Always look before turning or changing lanes and use appropriate “hand signals.” Use a rear view mirror attached to your handlebars or helmet in heavy traffic.
- Prepare for the Ride: Stretch before and after, paying special attention to your lower back, hamstrings, quadriceps and gluteal muscles.
- Hydrate: Drink at least 20 ounces of water 2 – 4 hours before to help prevent dehydration and muscle cramping.
- Start Gradually: Increase your length and intensity gradually over a four to six week period. Initially, cycling over level terrain is recommended, then progress to a steeper, more hilly terrain. Keep your legs moving, uphill or downhill, to reduce buildup of lactic acid which contributes to muscle soreness.
- Change Positions Frequently: This reduces over pressure, especially to your elbows, wrists, and hands. Properly aligned handlebars and proper seat height are imperative to limit over pressure. Also, keep your arms relaxed to avoid cramping and to absorb bumps.
For more bicycling tips and information about National Bike to Work Week, visit http://www.bikeleague.org/programs/bikemonth/
Stay tuned this week to our Get There blog for tips on proper bike fitting, and an inspiring story about ATI Physical Therapist, Joe, who rides his bike to work . . . EVERY DAY!